'Baduanjin' May Help Lower Blood Pressure
A large randomized clinical trial suggests that Baduanjin, a traditional Chinese mind-body exercise, may help lower blood pressure in adults with mildly elevated readings. The study, published in JACC, the flagship journal of the American College of Cardiology, found that Baduanjin reduced blood pressure more than self-directed exercise and produced results comparable to brisk walking.
Baduanjin, often translated as the “Eight Pieces of Brocade,” is a standardized sequence of eight movements. The practice combines slow structured movement, breathing, flexibility, mild strength work, and meditative focus. It has been practiced in China for centuries and is commonly performed in parks, community centers, and other public settings. The routine generally takes about 10 to 15 minutes, requires no equipment, and can be practiced in a small open space.
High blood pressure is one of the major preventable risk factors for cardiovascular disease. Clinical guidelines commonly recommend regular physical activity, but many people have difficulty maintaining exercise routines because of cost, weather, space, safety concerns, physical limitations, or lack of supervision. Researchers studied Baduanjin because it is simple, low- to moderate-intensity, and potentially easier to maintain over time.
The trial, called BLESS, followed 216 participants across seven community sites. Participants were age 40 or older and had systolic blood pressure between 130 and 139 mm Hg, a range considered stage 1 hypertension under U.S. guidelines. They were randomly assigned to one of three groups for a 52-week intervention: Baduanjin practice, self-directed exercise, or brisk walking.
Researchers measured changes in 24-hour systolic blood pressure from the beginning of the study to 12 weeks and again at 52 weeks. Compared with self-directed exercise, practicing Baduanjin five days a week reduced 24-hour systolic blood pressure by about 3 mm Hg. Office systolic blood pressure was reduced by about 5 mm Hg. These reductions were seen at both three months and one year.
Baduanjin also showed results comparable to brisk walking at one year, with a similar safety profile. The American College of Cardiology noted that the blood pressure effect was in the range seen in some medication trials, although the study does not suggest replacing prescribed medication. Instead, the findings support Baduanjin as a possible lifestyle intervention for people trying to reduce blood pressure through safe, sustainable physical activity.
Researchers also emphasized that the benefits were sustained even without ongoing monitoring, which is important because many lifestyle interventions work during supervised programs but fade when people return to daily life.
The findings may be especially relevant for community-based prevention programs and for people who need a gentle form of exercise that requires little space, no equipment, and minimal cost. More research is still needed to determine how well the results apply outside Chinese populations and different healthcare settings.
Source basis: American College of Cardiology’s February 18, 2026 report on the BLESS trial, the ACC journal scan, and TCTMD’s clinical news summary.
